This is the Circuit C workout from the Beginner Fat Loss plan. It trains Quads, Back, Shoulders and Core across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Barbell Back Squat while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 45 to 75 seconds on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Barbell Back Squat | 3 × 10 |
 Cable Row | 3 × 12 |
 Dumbbell Shoulder Press | 3 × 12 |
 Leg Extension | 3 × 12 |
 Bicycle Crunch | 3 × 20 |
